Penang Bridge International Marathon 2016

First ever Full Marathon done! 😃 at the Asics Penang Bridge International Marathon on 27th November 2016.

One word regarding this race, it was a torture. Maybe because I did a 30km run just a week before and couldn't recover in time. During the beginning of the run, I could still feel the strain of the leg muscles and joints from last week's 30km! Should have given a 2 weeks recovery.

Since we were in Penang Island, we had to do hawker food carbo loading. Plenty of choices of hawker food in Penang and reviews can be easily found online. We pretty much had everything we could order within reach!

The race started on time at the road in front of Queensbay Mall. After walking through the starting crowds, I started running at a very comfortable pace, keeping heart rates down. Maintain that pace and only walked the water stations. It was a long route on the island with humid still ait before finally reaching the bridge.

Once on the bridge, the wind blew and finally cooled down and sweat a lot less. But at 28km, I hit the dreaded wall. Had major pain at the back of my right knee reaching to the calf too. I thought it was cramp and just continue one but at a slower pace. Along the way, got ice to ice the back of the knee and also some counterpain. Was doing an average 9-10 mins/km.

Kept trying to run in between walks making sure that I kept to the targeted sub-6 hours run. At about 37km, the 6 hours pacer caught up with me! Had to start to pick up the pace and keep running to ensure I finish within 6 hours. As I kept pushing it, the pain started to go away. Must have been the adrenaline of chasing them. Slowly, I picked up the pace to catch up with the 6 hours pacer by 39km doing low 7 mins/km pace.

Kept the head up and pushing as I saw the last 2 km sign and nearing back to the Queensbay Mall area. By now, I am doing a low 6 mins/km pace to the finishing line.

The feeling was amazing. Never have I thought I could do a full marathon and with all that pain, yet finish within the targeted time of 5 hours 56 minutes.

So what does a recently accomplished full marathoner do? He went ahead and sign up for another marathon in 2 months time!

Check out my race on Strava.

Sunset Triathlon 2016 - Putrajaya

The inaugural Sunset Triathlon 2016 is the first late evening (night) triathlon in the country. The event was held at the Kompleks Sukan Air Presint 6 in Putrajaya.

I initially planned the Port Dickson Triathlon to be the last triathlon event of the season for me. But this Sunset Triathlon was interesting to not give it one more for the year. Hence, extended the training further. However, didn't get much training in though as I had other activities and plans made. So I had to make the best of it.

Race start at 4:45pm. Early enough for a "safer" swim with some day light left. It was a little form especially during bike racking as the sun was shining full on. I think I got a little sunburn right there.

The start was a wave deep water start. Got to the front during the 3rd wave and started strong and kind of paced myself to a almost true 1.5km swim in the Putrajaya lake. The water felt "thick". Very dense and takes a lot more effort to swim through it (The next days, shoulders were hurting from the swim).

The transition was short and headed out on the bike in the usual 2016 Ironman 70.3 Putrajaya route which ended with a somewhat 2016 Powerman Duathlon exit back to the transition area. Managed to catch a few strong group in this draft legal race and manage to maintain a decent bike average speed. The 3T wheels work well as always keeping my rolling quick on the BMC TimeMachine.

Exited the transition really quick for the run. By now, it is already nightfall and much cooler. Started off with a pretty strong pace but slowly fell back to a more comfortable pace throughout. There was a 3 flights of stairs to climb in this run from the running path by the lake up the bridge and back to the lake.

Plenty of water stations along the way. Perhaps didn't need them all since it wasn't that hot but certainly good option to have.

Finished the race with a 2:57 in 24th (out of 107) place in my age group. Not my best timing but judging for the accurate distance, this would be my benchmark timing for this race.

Fueling strategy this race (wasn't quite sufficient as I was hungry at the end of the bike leg and wasn't enough water):

  Tea Time - 2 granola bars, 1/2 Clif Bar and electrolytes drink
  Before Swim - 1 Snickers bar and 1/2 a bottle of water
  Bike - 1 gel - 2 bottles water
  Run - 1 gel - water stations

Would certainly return again next year as I like the idea of accurate Olympic distance race to keep tab with the timing.

This ends this year of triathlon for me. A big run even coming up. Stay tuned.

BHP Orange Run 2016

Nice cool Sunday (28 August 2016) morning for the BHP Orange Run 2016, which starts at The Curve, Mutiara Damansara. Run consist of a 11km run in the Mutiara Damansara and Damansara Perdana neighbourhood.

Picked up my bib 10 minutes before the race started :) The run was around familiar neighbourhood and have ran parts of the route before. Quite a number of elevation according to the route map.

Also, my legs were still aching from 2 days worth of trampoline park jumping with the nieces. But the foam rolling did help relaxes the muscles for the run.

Started of the first 2km with traffic and chit chat with friends. Then picked up the pace and focus on the run. Lots of climbs, which is enough to get your heart rate racing if maintained at the pace but I was determined to go for my personal best.

Finally complete the run with a sub 1-hour at 10km mark at 57:51! The first time I dropped below the 1 hour mark.

Whoopie! Now is time for a new target :)

55mins? 50mins?

Port Dickson International Triathlon 2016

Back to back triathlon weekend was something I've never done. And it turned out to be a good Port Dickson International Triathlon 2016 even after my first half distance triathlon the week before.

This is the 3rd year I'm taking part in this Olympic distance triathlon of 1.5km swim, 40km bike and 10km run. PD tri was my first triathlon 3 years ago, so got a bit sentimental value la, haha.. and it was Facebook pictures of friends doing PD triathlon that got me moving from just pure cycling races to triathlon.

Race morning was chill (lol!) and cold. Started at the front row of the swim but on the 3rd wave start. Was a clear water swim but only got crowded when I caught up with the back markers of the earlier wave. Waters were calm unlike what I heard about the waves the day before on the sprint triathlon event where a fellow triathlete drown. Rest in peace.

The cycle was rolling short hills, same route as the years before. Very fast pace and managed to work together with a few friends on this draft legal race. It poured heavily towards the last 3km and was a little scary braking on the 3T Cycling Orbis II carbon wheels but it still managed to stop well enough with minimal drama in the heavy rain. Was impressed. Read more about my review on the wheels here.

The run was cooling and wet with flooded sections on the road... read: steeplechase! And it's Malaysia, it had to flood after a heavy rain one. With the soggy shoes in steady pace under such gloomy and cold weather, I didn't have to zip down to show my cleavage. All good till the end.

Completed with a personal best of 2:43! All 3 swim, bike, run was improved with a total of 15 mins from last year's event (albeit slightly different run routes).

Thanks to all for the great fun and laughter at these events. This is the best part of it all.

*photo edited from the great work of photographers at the event. Pics credits and all rights reserved by the respective owners of the photos.

Fueling strategy this race:
  Breakfast - 1 coffee, 2 granola bars and 1/2 Clif Bar
  Before Swim - 1/2 Clif Bar
  Bike - 1 gel, 1 Clif Bar
  Run - 1 gel

Challenge Iskandar Puteri 2016 Half Distance Triathlon

Just 2 weeks ago I completed my first ever half marathon and was fairly pleased with my run progress as running has always been my nemesis. I'm a walker :P

And all that training was because just over the past weekend was another first. My first ever half distance triathlon (1.9km swim, 90km bike, 21km run) at the inaugural Challenge Family event, Challenge Iskandar Puteri.

Finally got to do a deep water start. Although never practised it, it has always been ok for me to thread water for long periods due to my water polo experience in the past.

Have done dive start, beach run start and this certainly was different. The swim felt long (2.2km reported by some) but had to keep telling myself to manage my pace, so as not to burn myself out for the other 2 disciplines next.

The bike leg was nice (and chill), with rain and strong winds throughout and on the 3rd loop setting the stage up for a cool run. But the 3T Orbis II carbon wheels held up very well in the wet. And I've over-fueled on the bike leg and was not hungry at all during the run, which is good to keep energy stored up.

Those energy bars I took by Clif Bar (Chocolate Chip flavor) are awesome... haha! There was one water station on the bike leg and provided PET bottles for me to refill my TorHans Aero 30 vertical BTA hydration bottle easily. I read online about the trick of biting the cover while using one hand to stuff the PET bottle in for refueling.

There were quite a lot of potholes and stones on the cycling road due to the construction on-going in Iskandar Puteri (formerly known as Nusajaya). Was a bit dangerous and a rider even lost his face in a bike crash.

However, the run leg next turned out to be absolutely brutal. The sun came out strong and evident after the race from my major sunburn.

Managed to maintained a steady pace up till 14km mark where I decided to do an alternate run-walk in the crazy heat, with simply not enough shade and water stations.

Many times I felt like I needed to stop just to sit under the shade but resisted the temptation!

Overall, am happy with my very first half distance triathlon time of 6 hours 51 mins.
Will I do it again? That's for sure!! :)

Official results can be found here.

*Note: Photos here were not taken by me. They belong to the respective photographers and all rights reserved by them.

Fueling strategy this race:
  Breakfast - 1 coffee, 2 granola bars and 1/2 Clif Bar
  Before Swim - 1/2 Clif Bar
  Bike - 2 gels, 2 Clif Bar
  Run - 2 gels

AIA Men's Health Half Marathon 2016

This was the first time taking part in a half marathon race.

Just over a week ago during practise, I ran my first 21km. Was slow and almost 3 hours with short breaks in between. After that, I knew I was set and ready to complete my first half marathon but unsure of the pace.

The AIA Men's Health Night Run - Half Marathon was a night run in the town of Putrajaya. Putrajaya is notorious for the hot weather and even in the night when the day heat releases from the ground.

But this race, it rain throughout the evening and it was damp all around. Took me a while to drive to Putrajaya on a Saturday night jam. Tip: Give extra time to get there. There were lots of fun activities there too.

While walking from the carpark quite a distance away to the start line, we hear the gun go off for the half marathon race. We sprinted to the start line so as to get an official start timing and then ran.

Maintained a chit chat pace of 7 mins plus for the first 15km. After than, the next 5km was at a 6 mins plus pace and finishing off the last km in 5mins plus pace.

My first half marathon done with a time of 2 hours and 25mins. Certainly have more room to improve but now to recover and prepare for my very first half distance triathlon, the Challenge Iskandar Puteri coming up in 2 weeks!

Unique Penang International Triathlon and Duathlon 2016

The special thing about the Penang International Triathlon is that you have an extra 3km run leg and the many hills to cycle and climb for a triathlon with an Olympic distance plus. Plus because of the extra long run UPHILL run!


The event on April 17th, 2016 starts from the beach at Teluk Bahang with a 2 laps swim. It was indeed nice to see the famous Penang Chief Minister, Lim Guan Eng, flag off the race.

The first lap was full of punching and kicking and some fool even pulled my legs. I can tolerate the hitting of each other as that is accidental. But pulling?! 2nd lap was much clearer after I got past most of the Men's open guys which started 3 minutes ahead. Came out 20th in my age group out of 163.

Then you go into a transition and run 3km up the steep Teluk Bahang dam to the transition area right on top of the dam. The run and transition saw me lose 7 spots. Oh well, wasn't too disappointed as I sort of expected it.

Off on the bike I went. It was climb madness really got my thighs burning over time. And then the fast downhills and flats into town and a quick u-turn and back to a climb. The scenery was beautiful though and that was the best part of the ride. By the time I got done, I dropped to 39th spot.


Made 2 spots in the transition and off I ran. Tired but I ran. Back to that steep downhill into the Teluk Bahang town, with a loop and back up that same (OMG!) steep hill to the finishing line, crossing it at 4:05:26 with 59th place and 156th overall (total 434 participants).

Not too shabby as I was close to the 4 hour mark I was targeting, wish I was happy. Wonder if I should come back for this again next year to improve on my time and placing? It feels like one of those events whereby you been there, done that. But the rewards of the after race Penang food sure makes you want to come back for more!

*I did not take any of these pictures. All rights to the photos posted here belong to the rightful owner and photographers.

Rolling in the 3T Orbis II Wheels

It has been 5 months since I was on the all new 3T Cycling Orbis II C50 wheels and had plenty of amazing rides with it. As a 3T ambassador, being one of the first few in Malaysia to get to test this wheels, I was totally excited. First go was to test it on the TT bike, the BMC TM02, before moving it to the road bike BMC SL01.

The roll on these wheels are amazing thanks to the 3T technology design behind it. It maintains the aero momentum well enough to thank my hard work by rewarding it with a continuous smooth spin. The expected aero help came in at about 30kph and was well rewarded there. And at 25mm wide, the wheels handles really well when paired with some Continental Ultra Sport 2 tyres.

And when it comes to climbing, I did not feel the lag that everyone talks about with high profile wheels. The C50 was light and stiff enough to make the high gradient climbs needed. Took it over to the steeps climbs of Genting Sempah from Gombak town without much of a problem and in fact, PB my best times too.

Coming downhill was a little hesitant on the stopping. Nonetheless, when the confidence built up, it actually could stop really well. Added to that, I paired it with some thinner (due to the limited space in the integrated rear brakes) SwissStop Black Prince brake pads which essentially made the braking so much better and confident from the already confident braking of the 3T pads.

What's more. They look stealthy and fantastic too!! Certainly a set of wheels to consider. I got them direct from 3T mailorder but you could get them at store near you.

Specifications of the 3T Orbis II C50 Team:

Rim Size: ETRTO 622 x 17C, (28”/700c), 25 mm wide, 50 mm deep
Rim Spec: clincher, full carbon, high temperature braking surface, double angle drilling
Spokes: straight pull, stainless steel, black finish, double butted aero, Pillar 1425, 20F/24R
Nipples: light alloy, inverted, spherical washer
Hubs: light alloy hub bodies, spindles and freewheel body – black anodized
Rear Hub Compatibility:10/11s Shimano/SRAM type cassette*
Quick Release:alloy lever and nut, steel rod
Weight:1591g**





Some pics of the wheels (Taken with my trusty Samsung Note 3).

The subtle stickers on the OrbisII. Doesn't make it too colorful.



All that you need (except tyres of course) came with the wheels - Skewer, rim tape, brake pads, adapter for tube valve, adapter rings for 10sp.



How the wheels look like on the bike. Looks pretty are there on the BMC TimeMachine?

Would love to hear what you think of the wheels at the comments below.

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Update 20160501:  Had a chance to ride the wheels in the wet over a heavy downpour. In a 1km steep downhill stretch of Balik Pulau, Penang, it braked well and sufficiently enough. My confidence on the wheels was certainly there and no hairy moments. Pass!

#3Tcycling #3TorbisII #3Teverywhere #yourbikedeserves3T